GM WOD – wednesday 21.02.24 – “DIFFERENT MODE TO WORK”
MOBILITY & WARM UP
On a 10:00 clock:
Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement.
Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Suggested penalty movements:
Round 1. Jumping jacks
Round 2. Air squats
Round 3. Reverse Lunges
Round 4. Plank shoulder taps
Round 5. Mountain climbers
Round 6. Jump lunges
SKILLS & SPECIFIC WARM UP
Box Jump
EMOM
:30 calf raises
:30 plate toe taps
:30 step-ups
:30 drop-and-land off plate
:30 step-up + squat landing
:30 box jump + step down
:30 box jump + step down, slow
:30 box jump + step down, fast
Push Ups
5 hand-elevated push-ups (on a box)
5 tempo hand-elevated push-ups @ 30X2
5 tempo push-ups @ 30X2
5 push-ups, quick @ 10X0
Rest :30 between sets.
1 round:
6 box jumps
8 push-ups
6-calorie row
CONDITIONING
“DIFFERENT MODE TO WORK”
Every 2:00 for 4 rounds:
6 box jumps #75/60
12 push-ups
Max-calorie row
Rest 2:00 between rounds.
Score is max total calories
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